Tag: Flat Tire

Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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Minnow Pond-Triangle of Pain

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21 men cane to minnow pond from all directions and walks of life

the plan was simple

run, exercise, run, exercise, run, exercise

starting at memorial park across from launch point

💥10 Donkey Kicks

run up Massey

💥10 Merkins

run down Spratt

💥 10 leg raises

run back to memorial park

5-7 Rounds

60-75 reps of exercises as each round we increased by 1 rep

3.5-4.0 miles🙌🏻🔥💪🏻🥓

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2

Block Party with Cake

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Block Party 2/18/20

Warm Up

  • Mosey to drill bits
  • 1st 5 burpees
  • 2nd 5 burpees 10 Merkins
  • 3rd 5 burpees 10 Merkins 15 overhead claps
  • 4th 5 burpees 10 Merkins 15 OHCs 20 squats
  • 5th 5, 10, 15, 20, 25 leg raises

Mosey to playground

partner up- 2-3 rounds of each

  • Pull-ups 10
  • Swing crunches 20
  • Monkey Humpers 30
  • Lap 

Stairway to Heaven

  • 10 Dry docks 2nd light
  • 20 V ups 4th light
  • 30 Sumo Squats 6th light
  • Until time runs out

Great group of PAX today. The mumblchatter was quality. Solid work by all. Thanks Esso for the Q!! Honored to lead💪🏻

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Laces In- whats in your pocket (a deck of Cards)

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disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer

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Millstone Maximized

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Wow!  For the last Millstone appearance at Veteran’s Park, home of the Minnow Pond, eight (8) injured or supportive PAX showed up for leisurely stroll and discussion.

NOTE:  Millstone moves to WEP at 6:30 AM next week.  It will run concurrently with The Yard and The Fort.

Fortunately, YHC has stayed in a Holiday Inn Express within the past year and though not a medical professional,  was successfully able to ascertain the PAX injuries before moving out.

Disclaimer:  YHC shamelessly and completely stole Senator Tressel’s Q from the prior week.  100%.

After a brief stretch, punctuated with the correct yoga terms provided by CC, the PAX moved out for a walk up a hill and over to the church on Harris Street. Four PAX donned rucks for extra credit.

On the way there we discussed each PAX’s “thing” in high school – what did they do?   This being an effort to build on the Senator’s plan of getting to know each other better.  There is no way this Q was going to recall all of the details. However two standouts are easily recalled:

  1. Senator was a band geek who play the sax, first chair BTW.  And, for variety and extra coolness also played the tuba – go figure.
  2. Secondly, and perhaps most important, Harry Carry wrestled and weighed in at – wait for it – 215 lbs.    WHAT??  That is as much as the current Twister!

After 50 calf raises the PAX continued their journey to WEP and the playground contained therein.

Whist executing the following exercises:  20 pullups, 15 Squats, 10 pullups, 15 flutters and 15 LBCs, the PAX, in turn, addressed their favorite vacation, highlighted by Drop Thrills 5 amusement parks in 3 days, or maybe it was 2, but either way that’s hard and Boss Hogs’s journey to Belize with his father.

The PAX then turned their attention to the return trip to COT, pausing at the Springs Building to discuss the architecture of the windows (patterned after the Hindenburg), more calf raises and a brief history of rigid airships in the US Navy.

Upon return and in the Name 0 Rama, each pax also noted their favorite or most unusual concert experience.  To know what that was, you need to head to the Twitter Machine and check out the video post there.

Moleskin

There’s a lot more to know about each other than what we can get from a workout and COT.  Each of our histories is amazing and there is so much to learn about each of us.  Let’s take the time to ask and listen – you’ll be amazed.

If you are injured or just not feeling all there on a Saturday AM, come join the Millstone for a bit of a workout and a whole lot of the 2nd F.

SYITG

 

 

 

 

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5

A Morning Walk Through Town

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Five men gathered at Veteran’s Park and spent an hour together.  Here is what they did:

After the Pax were disclaimed,  I took a few minutes to ask each person what their ailment was so I had an idea of what we could do today.   For the record:  Maximus (foot), Twister (detached retina healing), Flat Tire (bruised abdomen/ribs -thanks for showing us too), Crab Cakes (groin pull) and Senator Tressel (knee pain and torn calf muscle).    With that, we were ready to get started and since we were standing next to the Veteran’s Memorial, it seemed fitting to recite the pledge of allegiance.  Then the walk began:

Head west on North White Street.  Along the way, we passed the morning crowd at The Fort who were running circuits and doing something that looked kind of painful. ( Yeah, we weren’t going to do much to that today).

Stop at the small lot next to the Springs building and stretch from head to toe.   Continue on to the playground at WEP.

At the playground do 3 sets of pullups (10 reps/set)  Leave the playground and walk to the entrance in front of the Springs Building.

Plank hold/6″ hold for a bit.  Find the grass and do some abwork (pretzel crunch and something else)  Follow the path to the side parking lot of Springs.

On the low roofline of the building, do wall pull-ups (10 reps).  From there we bear crawled across the lot and held a dip position on the curb.  Bear crawl back to the building and do a wall sit (I think).

Walk back to Veteran’s Park.

COT

Naked Man Moleskin

That doesn’t look like much.    Was that all we did?  Oh no!  What isn’t shown is all the conversation that happened during the walk and in between the exercises.  I have known these fine gentlemen for several years and decided that today would be a great opportunity to get to know them better.  We shared a lot of things from when we were growing up, through college and our first jobs, how we met our wives and proposed to them, and how we all ended up in Fort Mill.  Here are just a few of the findings from our hour together:

  1.  Charlie comes from a family of engineers and his dad taught at Lousiana Tech
  2. Andrew has known his wife since middle school and lived in Portland for a couple of years.
  3. Dave turned down Notre Dame University for Villanova and Salomon Bros for Pepsi (or another company).
  4. Tyson was a semi-professional rugby player and proposed to his wife in Ireland (in less than ideal conditions).
  5.  Frank became a Naval officer after college, but left after only 18 months on active duty.

Today was all about the 2nd F, and it was one of those times when people together and there is a certain chemistry within the group.    From the start of the hour to the end,  everyone got into the spirit of sharing, and all the guys were more than willing to talk about their lives.  We learned a lot about each other, poked fun at the things we did when we were younger, and enjoyed a walk together on a beautiful autumn morning.  I have Q’d many, many times over the years and can honestly say that today’s Q was one of my favorites.  Thank you, Charlie, Andrew, Dave, and Tyson for making today’s F3 workout memorable, and one that I will remember for a long time.

Announcements/Prayers and Praises

  1.  Funhouse’s son (Offspring) in Alaska with an infection and low O2 level.  Funhouse traveled to Alaska.
  2. Injured Pax and friends with illnesses

 

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13

Never Forget

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9/11 Tribute WOD – Focus on the Passenger

Imagine you’ve woken up on a seemingly normal day, getting ready for a work trip, and then heading to the airport. The traffic isn’t as heavy as you would think, in fact you think maybe today will be a good day based on that. You arrive at the airport, get your ticket, and go to the security line. Security wasn’t so bad, it only took 5 minutes. This could be a pretty nice business trip. You arrive at your gate and then the plane starts to board. You board, sit down in your seat and pull out a book you’ve just started and are excited to read it on this forced 5 hour break. The plane takes off and everything seems fine.

Then it isn’t.

A group of men some how gain control of the plane and it changes course. The next thing you know, you have no clue where you’re heading and there is an air of fear growing in the cabin. You look out of your window and you see a city that you should be very far from at that point in the flight and wonder what comes next.

That’s it. That’s how 246 passengers/crew on four planes lost their lives on 9/11/01. They weren’t warned, told, or able to make the last decisions about their lives. Some weren’t able to tell their loved ones that they loved them for the last time. Life ended for them on that fateful day.

Today we honored them.

Mosey around the entire church and then circled up for a warm up stretch.

COP

30 SSH

10 Tappy Taps

30 Moroccan Night Clubs

10 Little Baby Arm Circles – both directions

Al Gores w/4 count pulse

High Plank, Side Plank, Side Plank

Yoga Flow and Stretch

Mosey to the concrete bench area.

Four Flights – 246 Victims in the air.

Flight 11
87 Total
76 Passengers
11 Crew

Flight 77
59 Total
53 Passengers
6 Crew

Flight 93
40 Total
33 Passengers
7 Crew

Flight 175
60 Total
51 Passengers
9 Crew

Weinke

Flight 11 – North Tower
76 – Step Ups (Count Each Leg)
11 – Turkish Get Ups (11 Each Arm)
Run Lap

Flight 175 – South Tower
51 – KB Swings
9 – Curls (9 each arm)
Run Lap

Flight 77 – Pentagon
53 – Straight Leg Deadlifts (1 Leg at a time)
6 – Clean & Press (6 each arm)
Run Lap

Flight 93 – Field in Somerset County, Pennsylvania
33 – Goblet Squats
7 – Halo’s (7 each way)
Run Lap

Mary – Total Per Flight
87 – LBC’s (2 Count)
60 – Pickle Pointers @ Bench Area (KB on Hips)
59 – Flutters w/Press (2 Count)
40 – American Hammers w/KB (count each side)

We ran short and had three minutes to spare. We took time to pass the Dutchie left and right one revolution.

JWOWW made a great point while we were running our fourth lap – you don’t come to realize how many people actually lost their lives until you start counting them out one by one, rep by rep, and the pain grows with each rep. Just remember this when you’re thinking about giving up when honoring those who lost their lives.

We had 12 PAX, each of which struggled through this unique weinke.

We headed back to COT and I gave one last word with regard to those who lost their lives:

NMM

In total, 2,996 people lost their lives on that fateful day of 9/11/2001. At this time 18 years ago, none of them knew their time would come to leave this earth. They had plans, families, loved ones, futures, goals, dreams. Don’t take what you have for granted. Live the life you have with those you’re surrounded in the best way possible. Give all of yourself to God and let Him use you. Don’t hold back. You never know when something might happen and put an end to all of it.

Prayers/Praises

Flat Tire’s son is going to take his on the road drivers test – prayer and praise!

Pray for marriages – and don’t take for granted the fact that you have an amazing M.

Pray for Winnie – my 2.3 – who is the last of our family to catch our little illness going around.

Praise for our newest Region, Lake Wylie! And for our new leadership in The Fort.

Announcements 

Christmas party coming up! Get your sweaters!

Punch List out.

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17

Monotony is a Choice

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16 energetic pax posted to the 4th installment of Minnow Pond.  All veterans, all had been warned in advance of need to warm up. So Disclaimed was super short and then it was game on.

The Thang

Run to playground at WEP.  First to arrive start doing Burpees until Six shows up.

Extended plank sequence while YHC delivers instructions.

Pax run one .6 mile lap around WEP on path at crisp pace. When pax arrive back to playground:
Pull ups x10
Derkins x20
Gorilla squats x30

Rinse & repeat lap/exercise sequence AMRAP for remainer of workout.

Short stint of Mary at playground while Six finishes final lap.

Run back home

COT

NMM

Great effort by the pax, pushing themselves and pushing each other.  Total laps ranged from 3 to 5, depending on pace.  Total of 3.5-ish miles plus 50 pull-ups, 100 Derkins & 150 Squats for those who maxed out at 5 laps.  No one left without needing to wring out his shirt.

Shady’s mission at MP is to push the pax, both in terms of pain and pace.  Objective with today’s Weinke was to make sure pax of any running pace could participate without the Six falling behind or leaders catching too much of a break.  Seems like it worked.

Running laps and doing the same three exercises can become stale…kinda like many parts of daily life.  Sometimes it might be the work routine, other times it might be family life or exercise or church or anything.  I don’t deal well in maintenance situations or situations that become routine.  When I’m stuck in those places without much ability to change, I can be tempted to make poor choices to escape the mundane or to “spice” things up.  Jester can draw a bead on me quite easily at these times.  BUT, there’s ALWAYS a #choice.  And the first choice is how you see the situation.  Seeing it as “monotony” is a choice.  Someone else might see the work routine with envy, because they want a job.  Someone may see the family routine as a dream, because they live alone or can’t have children.  Someone may see exercise doldrums as a joy, because they’re injured or disabled.  So, when routine starts to weigh on your spirits, remember that you have a choice to see the routine in ways other than drudgery. And maybe a different choice will help keep the Jester at bay.

Thanks to Shady for opportunity to lead.  Looking forward to many more mornings at MP!

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3

Should I see stars in the daylight

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As new pain was looming in the air, there was a quiet murmur across the 15 PAX.  Shady jumped in to provide the quick disclaimer, was on point of the 1st half of fun, and began the mosey over to the path where a drill bit warm-up ensued.  Drill bit warm-up included: SSH, merkins, squats (ghost bit got some love), windmills (with some cherry pickers), then finally toy soldiers with stretching and skipped the last drill bit (I just realized this!!)

Ran over to the small wall parking lot where we lined up to attempt sets of 10, then 9, then 8…you get it.  At the bottom we did side squat into a 180 jump side squat = 1 rep (so we did this 10x), then ran and jumped over the small brick wall where we did 10 each leg jumping lunges.  Then back down over the wall for 9, back up for 9….  We made it to about 3 before time expired for round 2.  Shady ran the PAX back to the WEP parking lot, down the back path as if you were going to Harris Street park, then stopped in front of the dreaded monster grassy hill.

A short message from Shady consisted of: do the difficult thing, push the extra 1 degree or percent for the next 30 min.  Yes it will be hard, but…get….over….it.  Then turned it over to Gandalf!

Gandalf loved the hill so much we stayed there where at the top and bottom we did the following:

  • 5 burpees
  • 10 Russian Twists + the 5 burpees
  • 15 merkins + 10 + 5…
  • 20 flutters + 15 + 10 + 5
  • 25 (I think we made it this far but here’s where I’m drawing a blank from exhaustion)

Once Gandalf had enough fun here, he took us to the playground where we partnered up and 1 partner plank walked around the playground while the other partner did 5 pull ups.  Then swap until we made it around the playground.  THEN we lined up across the field for a quick 100-200 yard jailbreak where we were lucky enough to do 30 wide arm merkins.  Since the bell had sounded, we made our way back to COT.

COT took over for the normal counting, name-o-rama, announcements, and prayers and praises.  Enjoyed getting better with everyone and special thanks to Slash for the invite and special pairing of Shady / Gandalf!

Shady

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2

Do a few things, but do them well.

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Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

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